Beets vs. Red Bell Pepper
Nutrition comparison of Beets and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and red bell pepper:
- Both beets and red bell pepper are high in dietary fiber and potassium.
- Red bell pepper has more niacin and Vitamin B6, however, beet contains more folate.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Beets (Beets, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and red bell pepper contain similar amounts of calories - beet has 43 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, beets is heavier in carbs, lighter in fat and similar to red bell pepper for protein. Beets has a macronutrient ratio of 14:83:3 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Red Bell Pepper | |
|---|---|---|
| Protein | 14% | 13% |
| Carbohydrates | 83% | 79% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and red bell pepper contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Both beets and red bell pepper are high in dietary fiber. Beet has 33% more dietary fiber than red bell pepper - beet has 2.8g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Beets and red bell pepper contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Beets and red bell pepper contain similar amounts of protein - beet has 1.6g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both beets and red bell pepper are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 25 times more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 77 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Red bell pepper has 38 times more Vitamin E than beet - beet has 0.04mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Beets and red bell pepper contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more niacin and Vitamin B6, however, beet contains more folate. Both beets and red bell pepper contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Beets | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.031 MG | 0.054 MG |
| Riboflavin | 0.04 MG | 0.085 MG |
| Niacin | 0.334 MG | 0.979 MG |
| Pantothenic acid | 0.155 MG | 0.317 MG |
| Vitamin B6 | 0.067 MG | 0.291 MG |
| Folate | 109 UG | 46 UG |
Minerals
calcium
Beet has 129% more calcium than red bell pepper - beet has 16mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Beets and red bell pepper contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both beets and red bell pepper are high in potassium. Beet has 54% more potassium than red bell pepper - beet has 325mg of potassium per 100 grams and red bell pepper has 211mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both beets and red bell pepper contain significant amounts of luteolin and quercetin.
| Beets | Red Bell Pepper | |
|---|---|---|
| luteolin | 0.37 mg | 0.61 mg |
| Quercetin | 0.13 mg | 0.23 mg |
| kaempferol | ~ | 0.02 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Beets | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 20 UG | 1624 UG |
| alpha-carotene | ~ | 20 UG |
| lutein + zeaxanthin | ~ | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.056 G |
| Total | 0.005 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both beets and red bell pepper contain significant amounts of linoleic acid.
| Beets | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.055 G | 0.1 G |
| Total | 0.055 G | 0.1 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beets (Beets, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Beets g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or red bell pepper contain more calories in 100 grams?Beets and red bell pepper contain similar amounts of calories - beet has 43 calories in 100g and red bell pepper has 26 calories.
Does beets or red bell pepper have more carbohydrates?
By weight, beets and red bell pepper contain similar amounts of carbs - beet has 9.6g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.
Does beets or red bell pepper contain more potassium?
Both beets and red bell pepper are high in potassium. Beet has 50% more potassium than red bell pepper - beet has 325mg of potassium in 100 grams and red bell pepper has 211mg of potassium.